Monday 10.09.23

Class Times:
5:30am
11:30am
3:30, 4:30, 5:30 & 6:30pm

Warm Up (Min 0-12)

21-15-9
Up-Downs
Jumping Squats
Hollow Rocks

Get Fit (Min 20-34)

*Follow these rounds until 80 Burpees are completed
From 0:00-3:00
30 Alternating DB Snatch 50/35
Max Burpees
From 3:00-6:00
25 Alternating DB Snatch 50/35
Max Burpees
From 6:00-9:00
20 Alternating DB Snatch 50/35
Max Burpees
From 9:00-Finish
15 Alternating DB Snatch 50/35
Max Burpees
*14 Min Cap

ATHLETE NOTES:
You want to chip away at the Burpees in your remaining time each round, but don’t go too hard in the first couple rounds to the point where you end up standing around. Smooth is fast, turn it on at the end and try to finish under the cap. You should be able to do more than half your Snatches UB each round, choose your DB accordingly.

WELLNESS WOD

AMRAP 14:
10 Alternating DB Snatch 35/20
2 Burpees
10/4, 10/6, 10/8, etc…

Get Strong (Min 41-56)

Back Squat
Every 2:30 for 15:00
Complete a set
3-3-2-2-1-1

ATHLETE NOTES:
Use the 3s to help your body and mind switch gears from fast Burpee and light snatches to moving heavy weights. The 2s and 1s should all be challenging sets.

Competitor Extra

AMRAP 20:
2 Legless Rope Climbs
15 Front Squat 95/65
20/16 Calorie Row

ATHLETE NOTES:
If you’re confident with your Rope Climbs, climb hand over hand back down to get some extra time under tension. If you’re still trying to build endurance, try to come down efficiently with minimal grip usage. FS should be UB each round or maybe 2 sets… The Row pace needs to be dictated by how in control you’re able to keep your heart rate.